What Are Low Contact Exercises?

Low contact exercises are gentle, trauma-informed practices that help you stay connected to someone, without letting that relationship drain you or pull you back into old patterns.

They're for when cutting someone off completely doesn't feel right (or safe, or possible), but you also know you can't keep showing up the way you used to.

These exercises help you:

• Have conversations without feeling like you need to defend, explain, or justify yourself afterward.
• Show up at family gatherings without spending the next three days emotionally recovering.
• Stay in touch without feeling guilty for not giving more than you actually have to give.
• Keep the relationship without sacrificing your peace, your sleep, or your sense of safety.

This approach is especially helpful if "no contact" feels too extreme, too risky, or just not realistic for your situation right now.

What You’ll Get Inside This Free Guide

When you download the Low Contact Exercises, you'll walk away with:

• Grounding techniques you can use in the car after a difficult phone call—so you're not still shaking when you get home.
• Ways to create emotional distance during a conversation without completely shutting down or going numb.
• Boundary scripts that let you protect your energy without starting a fight or having to explain yourself.
• Clear signs your body is giving you when it's time to step back—before you hit complete overwhelm.
• Practices designed specifically for people whose nervous systems are still healing from relational trauma.

These exercises are gentle and go at your pace. You don't have to do them all at once. You don't have to be perfect at them. Just take what helps.

This Guide Is For You If:

• You feel completely exhausted after seeing certain family members, like you need a full day to recover.
• You catch yourself over-explaining your decisions or apologizing for things that aren't your fault.
• You know you need boundaries, but the guilt of setting them feels heavier than just saying yes.
• You still care about the relationship, you just can't keep showing up the same way without losing yourself.

This Guide May Not Be Right For You If:

• You're looking for scripts to "tell someone off" or cut them down.

• You want a quick fix that doesn't require you to tune into what your body is actually feeling.

Hi! I'm Cindy Jesse

I'm a trauma-informed therapist/life coach who works with people who are struggling with anxiety, people-pleasing, and the kind of emotional overwhelm that makes you feel like you're constantly running on empty.

My work is about helping you feel safer in your own body again while building the kind of emotional boundaries that protect your peace without guilt.

We move at a pace that feels gentle and sustainable.

A Gentle Next Step (Optional)

If you find these exercises helpful and would like more personalized support, you can explore more ways to work with me — including online therapy and resources.

There’s no pressure. You’re always in control of your healing journey.